Name: Playbook - Sam Sweeney - 9/9 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.272Z
Duration: 75 min
Description: 9/9 Full Body: Cardio and Core

My abs are on 🔥 such a good start to the day!

Taylor Willman

Porchia

Paula

Deja

Kristen

Happy Saturday! *PLEASE USE THIS AS A SECOND REST DAY IF NEEDED*

Week 8 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 2: weeks 5-8: Progress to bilateral primary movements [with dumbbells]. We will begin to build strength while prioritizing muscle building, through strength and hypertrophy rep ranges. Both unilateral and bilateral training will be included [the return of the barbell!] and tempo training will be applied as necessary. Pay attention to controlling each movement and progressing essential movement patterns. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview..

Full Body: Cardio and Core 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

CARDIO AND CORE:

1. 25 Minutes of steady state cardio of choice: for distance [track your distance week to week. Try to go further each week, within the 25 minute time frame. Keep your choice of cardio consistent throughout each week. *video is my cool down cardio. I chose to run for my cardio.] 

AMRAP 1: 26 MINUTES: 
*Complete as many rounds as possible within the 26 minute time frame. Do not rush, keep a steady pace.*
2. Hanging Oblique Crunch: 8R total  
3. Weighted Decline Sit Up: 10R
4. Hip Banded Walking Plank: 12R total
5. Hip Banded Plank Hold: 30 seconds
*rest minimally within each AMRAP

AMRAP 2: 14 MINUTES: 
6. Lying Toe Touches: 15R
7. Lying Butt Ups: 12R
8. Cocoons: 10R

OPTIONAL: Cool down with 10 minutes of light cardio

9/9 Training Day Overview

Timeframe: 25 minutes
*goal: track your distance. Shoot to get further each week within the 20 minute time frame. Keep your choice of cardio consistent over the following weeks so you can accurately track your progress*

Ideas for cardio: walk, run, stair step, bike, row, etc. 

[Video is of my cool down cardio. I chose to run outside for my main form of cardio]

Tempo: keep a strong but steady pace

Primary: Cardio of Choice

Rep Count: 8R total
Tempo: steady 
Modification: forearm supported oblique crunch, or lying reverse oblique crunch

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart or just outside
- allow your body to hang down, extended from the pull up bar
- point your toes, squeeze your glutes, pull belly button to spine, and brace
- think about breaking the bar in half, contract your lats, and point your armpits foreward
- keep your gaze forward

Execution: 
- bend your legs and use your core to twist at your torso 
- lift your knees and drive them towards your hips on one side
- curl your hips up and contract your obliques
- keep your legs bent and lower your hips to the center again 
- allow your knees to hang down in the center again 
- alternate twisting your torso and driving your knees to each side 
- use your obliques to control the movement
- keep a tight grip on the pull up bar

Hanging Oblique Crunch

Rep Count: 10R
Tempo: steady 
Modification: no weight, no decline

Set Up: 
- grip a plate or db/kb in both hands
- position yourself on the decline bench so your legs are at the high end of the bench 
- hold the weight at your chest as you lie back in a supine position on the bench 
- squeeze your glutes, pull your belly button to spine, and brace
- tuck your chin 

Execution: 
- use your core to lift your torso off of the bench 
- sit all the way up until your chest is facing forward
- contract your core
- hold tension in your core and lower your torso back to the bench again with control

Weighted Decline Sit Up

Rep Count: 12R Total 
Tempo: steady 
Modification: no band at hips, drop to your knees

Set Up: 
- use pins or the safety bars of the barbell rack to loop a large loop band across it
- loop the band across the rack low
- step directly in front of the band, facing away 
- get down on the ground in a table top position 
- plant your hands on the ground under your front delts, just outside of your chest 
- position the band across your low back/high hips
- step each foot back until your legs are extended behind you, drive the balls of your feet into the ground 
- contract your quads, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- bend one arm at a time and lower onto your forearms so your elbows are directly under your front delts
- lift one hand at a time and press yourself back up into the high plank position, hands directly under your front delts
- keep your trunk stiff, core tight
- try to keep your hips from shifting to each side
- keep your hips in line with your torso, do not let them sink against the tension of the band

Hip Banded Walking Plank

Time: 30 seconds 
Tempo: hold 
Modification: no band

Set Up: 
- use pins or the safety bars of the barbell rack to loop a large loop band across it
- loop the band across the rack low
- step directly in front of the band, facing away 
- get down on the ground in a table top position 
- plant your hands on the ground under your front delts, just outside of your chest 
- position the band across your low back/high hips
- step each foot back until your legs are extended behind you, drive the balls of your feet into the ground 
- contract your quads, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- hold the high plank position for the entire 30 seconds
- focus on holding your hips up against the tension of the band 
- use your core to keep your body is a straight line

Hip Banded Plank Hold

AMRAP 1: 26 MINUTES

Rep Count: 15R
Tempo: steady

Set Up: 
- lie on the ground in a supine position 
- lift your legs off of the ground and point your toes straight up towards the ceiling 
- squeeze your glutes, pull your belly button to spine, and brace
- overlap your palms and extend your arms towards the ceiling 
- tuck your chin

Execution: 
- drive your back into the ground
- use your core to lift your upper back off of the ground
- reach your hands to your toes 
- contract your core
- keep your arms extended and lower your upper back to the ground again with control 
- keep your legs straight and toes pointed up

Lying Toe Touches

Rep Count: 12R
Tempo: steady

Set Up: 
- lie on the ground in a supine position 
- extend your legs straight out and lift them until your toes are pointing towards the ceiling 
- tuck your chin
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms by your sides, press them into the ground 

Execution: 
- keep your toes pointing towards the ceiling and use your core to lift your hips off of the ground
- contract your core
- lower your hips to the ground again with control 
- keep your legs straight, toes pointing up 
- keep control of the movement through your core

-

Lying Butt Ups

Rep Count: 10R
Tempo: steady

Set Up: 
- lie on the ground in a supine position 
- extend your arms overhead, overlap your palms
- extend your legs straight out, point your toes
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- drive your back into the ground and use your core to lift your hips and upper back off of the ground 
- bend your knees and drive them towards your chest
- wrap your arms around your knees and contract your core
- release your legs and lower your hips to the ground again 
- extend your arms overhead again, keeping your back glued to the ground

Cocoons

AMRAP: 14 MINUTES

Time: 10 minutes
Tempo: steady, low pace, recovery

*USE THIS TO RECOVER FROM THE TRAINING DAY*

Optional: Cool Down Cardio of Choice

9/9 Full Body: Cardio and Core

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Megan

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

9/9 Full Body: Cardio and Core

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